How to Improve Your Sleep Environment & Sleeping Habits?
How to Improve Your Sleep Environment:
We’ve all had the experience of going to sleep in a strange bed when on vacation, visiting family or attending a meeting. Is it the strange bed, the noise outside the room, the light coming through the window or the difference in temperature from our own room? Or all of the above? While at home, we have considerable control over how our sleep environment is arranged. Improve
Every element of your bedroom can encourage sleep. So you should evaluate the room and try to identify what might be getting in the way of a good night’s sleep Here are Nine things to consider:
Here’re 9 Ways to Optimize Your Sleep Environment:
1. Control Bedroom Noise:
Nothing is more annoying than drifting into sleep, only to be jolted awake by the sound of a dog barking or a car stereo.
- Take steps to reduce or disguise noises that can interfere with sleep.
- Ear plugs are remarkably effective in blocking out unwanted noise.
- No need to get fancy-just pick up a box of silicone or foam earplugs for a few dollars at your local drugstore.
- You can also better soundproof your room by installing double-paned windows and decorating with heavy curtains and rugs, which absorb sounds.
- If you’re frequently awakened by unwanted calls or visitors, learn how to disconnect your phone and doorbell at night.
Finally,
- Some people find it beneficial to use an appliance that produces a steady “white noise” to obscure outside sounds.
- You can use an ordinary fan or purchase a white noise device designed specifically to provide this kind of steady hum.
2. Darken The Room:
- As we’ve seen, light signals the biological clock in the brain that it’s time to wake up.
- The darker it is the better, so use thick curtains, curtain liners, or blackout shades to ensure that light does not come through the windows.
- Also, check for light sources inside the room.
- Most electronic devices have lighted displays that can produce enough light to disturb sleep if not covered up.
- If you’re still aware of light after trying to address external and internal sources, wear eye shades.
3. Hide The Clock:
For some people, the sight of the time can be disconcerting, since it serves as a taunting reminder that you’re awake, both when you’re trying to fall asleep and when you wake up during the night. If this applies to you, turn the alarm clock around or cover it up before you go to sleep.
4. Make Your Bed Comfortable:
You need a bed you like using, so put some effort into finding the comfort, firmness, and design that suit you. Improve Improve Improve Improve
- If you have had the same mattress for more than a decade, it’s worthwhile spending an hour or two testing mattresses and buying one that feels right.
- Then put similar energy into finding comfortable pajamas, blankets, and pillows.
5. Invest in an Organic Mattress:
Traditional mattresses are pre-treated with chemicals that can cause irritations and further health problems. A certified organic bed, by comparison, is all natural and offers comfort with latex, natural rubber, and organic cotton among other materials. You get support and help the environment.
6. Buy The Best Pillow For Neck Support:
Make sure your pillow supports the curve of your neck so that your spine is in a straight and aligned position.
- Many pillows do little to support the spine.
- Invest in one that keeps your body in great alignment and reaps the benefits of great posture while you sleep.
- Consider the position you’re sleeping in. This can also affect how restful your sleep becomes.
7. Consider an Eye Mask:
You may not think you need one with the darkened room and drawn curtains, but if you are the type bothered by the slightest sliver of light, a comfortable eye mask can block distractions and guide you into a deep sleep quickly.
8. Hang Thick Curtains on Your Bedroom Windows: Improve
You may wonder why, since you sleep mainly at night, you should invest in good drapery. While it may be dark outside, there is still the chance of lights seeping into your space. It could be the moon, streetlamps, and the early morning sun. Block out any distractions so you are not disturbed.
9. Maintain The Right Temperature:
The best environment for sleep is a room that’s cool, but not cold:
Depending on your climate and the season of the year, this can be achieved by a variety of temperature adjustments in the room, clothing you wear to bed and sheets, quilts and blankets on the bed. Many times, a small fan can help keep air circulating in the room from becoming stagnant and stale.
Notice how you’ve slept in the morning, and try making adjustments in each of these things to see if your sleep improves.
How to Improve Sleeping Habits:
10 easy to follow tips for improving sleep:
- Try engaging in a bedtime routine to let your body know its time for sleep.
- Get up at the same time every morning – this helps to regulate your body clock.
- Exercise can help to deepen sleep, however, it should not be done too close to bedtime.
- Keep your room at a moderate temperature as excessive heat can disturb sleep
- Try to avoid drinks that include caffeine, such as coffee and alcohol in the evenings, these act as stimulants.
- If you smoke then be aware that tobacco can affect sleep, try not to smoke for at least an hour before bedtime.
- Try to make time earlier in the evening to work through any thoughts about your day, or any plans for the next day – do not take your problems to bed.
- If you do not fall asleep quickly then do not lie in bed becoming increasingly frustrated. Get up and do something else until you feel sleepy, e.g. reading a book, listening to relaxing music.
- If you are a ‘clock watcher’ like myself then try moving your clock to a place where you are less likely to be checking it every few minutes.
- Only use the bedroom for sleeping and sex – watching TV, using a computer or eating in the bedroom, for example, can all lead to sleep disturbance.
Stick to these easy to follow tips and see what a difference you can make to your happiness and well-being!
Disclaimer: “Nothing in this article makes any claim to offer cures or treatment for any disease or illness. If you are sick please consult with your doctor.”
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